The Crucible (Cherry Street Mission)
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Date/Time
Date(s) - 10/01/2019
5:30 am - 6:15 am
The Q:
Mr. Belding
Location
Cherry Street Mission
Categories
Bootcamp Style beatdown in the spacious parking lot outside of the Cherry Street Mission’s Life Revitalization Center.
10/1/19 – A Lot of opportunities
Q – Gap
PAX – Geppetto, Klinger, Mayor, Mr. Belding, El Chapo, Mickey, Romano, Tupac, Flo, Peach Fuzz, 5-0, Rocketman
Opening – Brief rundown of F3 purpose, principles and agenda.
Warmup – Michael Phelps, arm circles, calf stretch, toe touch
The Thang –
Four cones placed out in parking lot spanning 4 parking spaces between cones. We completed:
5ea. – Jack Webbs and bear crawl between cones. Hold plank for six
10ea – Lt. Dan (four count). Lunge between cones. Hold plank for six.
15ea – American Hammers (four count). Squat twist 180 between cones. Hold plank for six.
20ea – Plank Jack/Shoulder Tap (four count). Crawl bear between cones. Hold plank for six.
25ea – Squat jumps. Inch worm between cones. Hold plank for six.
Starting with 5ea. And increasing by 5 at each cone – Crunchy Frog. Bear crawl between cones.
Moseyed to the building for the final exercise.
Shoulder to shoulder wall sit. First man carried 30lb weight to end of sidewalk and completed 3ea burpees and returned. Pass weight to next man and return to wall sit. Continue to hold position until all men complete.
COT- Prayers for our troops, first responders and for F3 with all the support each provide to all of us. For those PAX dealing with injuries and issues that they may get back out with us soon. Prayer of hope that parents keep focus on the importance and impact their decisions have on their children especially in the tough times.